TheStig's Workout Log
- Thread starter TheStig
- Start date
Good workout today...dropped dips and rollouts in favor of push ups and jumping rope.
21, 15, 9 Circuit Day
21 reps each 1st round
15 reps 2nd
9 reps 3rd
each round:
Front Squat (135 lbs)
Push Press (95 lbs)
Pullups
Push ups
After that I did 5 sets of jumping rope, with a 20 sec rest in between sets. Each set was 10 normal jumps immediately followed by 20 double unders as fast as possible. I like lowering the weight and increasing the reps so far, because it really is allowing me to become solid in my front squat and pressing form.
21, 15, 9 Circuit Day
21 reps each 1st round
15 reps 2nd
9 reps 3rd
each round:
Front Squat (135 lbs)
Push Press (95 lbs)
Pullups
Push ups
After that I did 5 sets of jumping rope, with a 20 sec rest in between sets. Each set was 10 normal jumps immediately followed by 20 double unders as fast as possible. I like lowering the weight and increasing the reps so far, because it really is allowing me to become solid in my front squat and pressing form.
Wooooooooooooo! Double PRs today!
Heavy Day
Bench Press
10 x 135 lbs
5 x 225 lbs
3 x 245 lbs
3 x 265 lbs
1 x 275 lbs
1 x 285 lbs
1 x 290 lbs (PR!)
0 x 295 lbs (had to go for it, 2 45s and a 35 look so badass on the bar haha)
Trap Bar Deadlift
5 x 225 lbs
5 x 275 lbs
5 x 315 lbs
3 x 345 lbs
3 x 365 lbs
1 x 385 lbs
1 x 395 lbs (PR!)
0 x 400 lbs (the elusive 400..)
Pretty tired at this point, and I was pressed for time
Pullups
10, 10, 5
Dips
10, 10, 10
Good Day
Heavy Day
Bench Press
10 x 135 lbs
5 x 225 lbs
3 x 245 lbs
3 x 265 lbs
1 x 275 lbs
1 x 285 lbs
1 x 290 lbs (PR!)
0 x 295 lbs (had to go for it, 2 45s and a 35 look so badass on the bar haha)
Trap Bar Deadlift
5 x 225 lbs
5 x 275 lbs
5 x 315 lbs
3 x 345 lbs
3 x 365 lbs
1 x 385 lbs
1 x 395 lbs (PR!)
0 x 400 lbs (the elusive 400..)
Pretty tired at this point, and I was pressed for time
Pullups
10, 10, 5
Dips
10, 10, 10
Good Day
Today's already turning out to be a badass day...had a fvcking awesome workout, mowed the yard afterwards before I even walked in the house, and I'm tired, but not exhausted. Feeling goooood. Finally had a go at going heavy on the front skwats and this is how it turned out..I don't think I'll be doing back squats for awhile..I fvcking love the front squat, when you go heavy on it, it's the most excruciatingly brutal movement you can do
Heavy Day, Part 2
Front Squats, Olympic style
10 x bar
8 x 135 lbs
7 x 185 lbs
6 x 205 lbs
5 x 225 lbs
3 x 245 lbs
2 x 265 lbs
1 x 275 lbs (failed 2nd rep)
1 x 285 lbs (failed 2nd rep)
Farmer's Carry (there's a track around the outside of the gym)
1 lap with 90 lb dumbbells in hand....forearms and traps were on fiiiiiiiiiire
Dips (with 55 lb dumbbell)
8, 8, 6, 5
Ab Rollouts (rested about 15 sec between sets for a burn)
3 sets of 10
Short, sweet, and heavy
Heavy Day, Part 2
Front Squats, Olympic style
10 x bar
8 x 135 lbs
7 x 185 lbs
6 x 205 lbs
5 x 225 lbs
3 x 245 lbs
2 x 265 lbs
1 x 275 lbs (failed 2nd rep)
1 x 285 lbs (failed 2nd rep)
Farmer's Carry (there's a track around the outside of the gym)
1 lap with 90 lb dumbbells in hand....forearms and traps were on fiiiiiiiiiire
Dips (with 55 lb dumbbell)
8, 8, 6, 5
Ab Rollouts (rested about 15 sec between sets for a burn)
3 sets of 10
Short, sweet, and heavy
21, 15, 9 Circuit Day
21 reps each 1st round
15 reps 2nd
9 reps 3rd
each round:
Front Squat (135 lbs)
Push Press (95 lbs)
Pullups
Push ups
Afterwards my little brother and I did jump rope/rollout supersets...10 rollouts, 20 doubles, for 3 sets. I can tell I'm getting my conditioning back up to where it was before vacation, because although I am beat right now, I don't feel nauseous or dizzy.
21 reps each 1st round
15 reps 2nd
9 reps 3rd
each round:
Front Squat (135 lbs)
Push Press (95 lbs)
Pullups
Push ups
Afterwards my little brother and I did jump rope/rollout supersets...10 rollouts, 20 doubles, for 3 sets. I can tell I'm getting my conditioning back up to where it was before vacation, because although I am beat right now, I don't feel nauseous or dizzy.
This is the most pumped I've felt in awhile..feels good
BB Day
Bench Press
15 x 135 lbs
12 x 185 lbs
12 x 205 lbs
10 x 225 lbs
6 x 245 lbs
4 x 225 lbs
20 x 135 lbs
T-Bar Row
10 x 135 lbs wide grip
10 x 135 lbs close grip
8 x 180 lbs wide grip
8 x 180 lbs close grip
9 x 225 lbs wide grip
Incline Bench Press (great gains today)
10 x 135 lbs
10 x 155 lbs
8 x 185 lbs
6 x 205 lbs
Dumbbell Row
3 sets of 10 with 100 lb dumbbell
OH Press
strict
10 x 95 lbs
8 x 115 lbs
push press
6 x 135 lbs
4 x 145 lbs
Dumbbell Fly/Pullup Superset
10 flies (30 lb dumbbells), 10 pullups, 3 sets
Dips
3 sets of 12
Farmer's Carry
1 lap with 90 lb dumbbells
Chest Blaster + Dropset Curls finisher (this is all done in immediate succesion - - no breaks)
-load up 1 25 lb plate on each side of a tricep bar, and a 10, a 5, and 2 2.5s onto a barbell
-press it AMRAP
-skullcrushers AMRAP
-pushups AMRAP
-go to barbell
-10 curls, drop a 2.5
-10 more, drop a 2.5
-10 more, drop a 5
-10 more, drop the 10
-10 with the bar to finish
Sucks but it works great for a pump.
BB Day
Bench Press
15 x 135 lbs
12 x 185 lbs
12 x 205 lbs
10 x 225 lbs
6 x 245 lbs
4 x 225 lbs
20 x 135 lbs
T-Bar Row
10 x 135 lbs wide grip
10 x 135 lbs close grip
8 x 180 lbs wide grip
8 x 180 lbs close grip
9 x 225 lbs wide grip
Incline Bench Press (great gains today)
10 x 135 lbs
10 x 155 lbs
8 x 185 lbs
6 x 205 lbs
Dumbbell Row
3 sets of 10 with 100 lb dumbbell
OH Press
strict
10 x 95 lbs
8 x 115 lbs
push press
6 x 135 lbs
4 x 145 lbs
Dumbbell Fly/Pullup Superset
10 flies (30 lb dumbbells), 10 pullups, 3 sets
Dips
3 sets of 12
Farmer's Carry
1 lap with 90 lb dumbbells
Chest Blaster + Dropset Curls finisher (this is all done in immediate succesion - - no breaks)
-load up 1 25 lb plate on each side of a tricep bar, and a 10, a 5, and 2 2.5s onto a barbell
-press it AMRAP
-skullcrushers AMRAP
-pushups AMRAP
-go to barbell
-10 curls, drop a 2.5
-10 more, drop a 2.5
-10 more, drop a 5
-10 more, drop the 10
-10 with the bar to finish
Sucks but it works great for a pump.
It felt hard, in the sense that there was a constant tension that never let go, unlike that weird springy feeling when I'm lifting weight that's lighter and not too hard for me. It was weird actually, my body felt like it couldn't get to 5 or even 6, but my mind sort of overrode my body and said LIFT THIS WEIGHT! haha. I do believe it is a rep PR...come to think of it rep PRs almost feel better than a 1RM PR. Probably because a rep PR means you are gaining more control over the weight rather than putting all your might into 1 single rep. And it usually means a 1RM PR is well on it's way.Krueg said:
Got my leg workout in for today, my car died in the parking lot of the optometrist, and I had to push it a couple thousand feet to my mechanic's garage. Whoooooooooooooooooooooo weeee my quads are on fire. My brother was helping me push, but it was still hard as it's an SUV that weighs probably 4,000 lbs. Now I'm heading up to the gym to get a quick upper body circuit in before work.
Fuglydude
Master Don Juan
Nice work w/ the car pushing... now where's my 405 trap bar pull? 
Try the trap bar man... I promise you'll like it!
Try the trap bar man... I promise you'll like it!
Haha thanks man, it took me back to the days of pushing sleds in football.Fuglydude said:Nice work w/ the car pushing... now where's my 405 trap bar pull?
Try the trap bar man... I promise you'll like it!
Look back a few posts and you'll see I made it up to 395 on the trap bar...attempted 400 and backed off due to fatigue.
Anyway, circuit was changed today due to unforeseen circumstances
21, 15, 9 Circuit
each round:
Rollouts
Standing barbell twists
Dips
Pullups
Afterwards I did sets of 20 doubles on the jump rope...8 of em to be exact, with a 30 sec rest in between sets
Hitting a pretty good stride here, 2 new PRs
Heavy Day
Bench Press
10 x 135 lbs
5 x 225 lbs
4 x 245 lbs
2 x 265 lbs
1 x 275 lbs
1 x 285 lbs
1 x 295 lbs (PR!)
0 x 305 lbs (had to go til I couldn't go anymore)
some guy was curling in the power rack so I just did a couple sets of rollouts and pullups til he was done
Front Squat
10 x bar
8 x 135 lbs
7 x 185 lbs
5 x 205 lbs
4 x 225 lbs
3 x 255 lbs
1 x 275 lbs
1 x 285 lbs
wanted to go for 295, but 285 was a fvckin struggle so I'll save it for the future
Rack Pulls
10 x 225 lbs
10 x 275 lbs
8 x 315 lbs
8 x 365 lbs
4 x 385 lbs
4 x 405 lbs
2 x 425 lbs (PR!)
Fvck yeah
Heavy Day
Bench Press
10 x 135 lbs
5 x 225 lbs
4 x 245 lbs
2 x 265 lbs
1 x 275 lbs
1 x 285 lbs
1 x 295 lbs (PR!)
0 x 305 lbs (had to go til I couldn't go anymore)
some guy was curling in the power rack so I just did a couple sets of rollouts and pullups til he was done
Front Squat
10 x bar
8 x 135 lbs
7 x 185 lbs
5 x 205 lbs
4 x 225 lbs
3 x 255 lbs
1 x 275 lbs
1 x 285 lbs
wanted to go for 295, but 285 was a fvckin struggle so I'll save it for the future
Rack Pulls
10 x 225 lbs
10 x 275 lbs
8 x 315 lbs
8 x 365 lbs
4 x 385 lbs
4 x 405 lbs
2 x 425 lbs (PR!)
Fvck yeah
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Fuglydude
Master Don Juan
Great bench and front squat!!! 285 on fronts is very respectable! I don't think I could do it right now actually!
Didn't see your attempt on the 405, sorry... Keep in mind most trap bars weigh 60-70 lbs depending on how long the parts are where you load the weights. My personal trap bar is 60, and the one at the gym is 70. You might have lifted more than you think you did!
Didn't see your attempt on the 405, sorry... Keep in mind most trap bars weigh 60-70 lbs depending on how long the parts are where you load the weights. My personal trap bar is 60, and the one at the gym is 70. You might have lifted more than you think you did!
Thanks guys!
No real purpose to today's lift....was planning on doing deads, but as soon as I woke up I said fvck that because I was still feeling those rack pulls from yesterday, and the fronts...so today was a mixed bag of lifts done a little heavier than normal
Heavy Day (?) round 2
Dips(with 60 lb dumbbell)
5 sets of 6
Pullups(with 20 lb chain around my neck)
5 sets of 6
Cable Crossovers
12 x 40 lbs
12 x 40 lbs
12 x 50 lbs
12 x 60 lbs
Barbell Shrugs
10 x 225 lbs
8 x 275 lbs
6 x 315 lbs
Hammer Curls
10 x 45 lbs each hand
10 x 50 lbs
15 x 30 lbs
The dips really helped stretch out the lower back and get rid of some tension and soreness, but other than that, the only thing that was good about today was that I at least did stuff. Now off to the store to get some protein....funny that the several days I don't have any protein are the days where I make all kinds of gains lol
No real purpose to today's lift....was planning on doing deads, but as soon as I woke up I said fvck that because I was still feeling those rack pulls from yesterday, and the fronts...so today was a mixed bag of lifts done a little heavier than normal
Heavy Day (?) round 2
Dips(with 60 lb dumbbell)
5 sets of 6
Pullups(with 20 lb chain around my neck)
5 sets of 6
Cable Crossovers
12 x 40 lbs
12 x 40 lbs
12 x 50 lbs
12 x 60 lbs
Barbell Shrugs
10 x 225 lbs
8 x 275 lbs
6 x 315 lbs
Hammer Curls
10 x 45 lbs each hand
10 x 50 lbs
15 x 30 lbs
The dips really helped stretch out the lower back and get rid of some tension and soreness, but other than that, the only thing that was good about today was that I at least did stuff. Now off to the store to get some protein....funny that the several days I don't have any protein are the days where I make all kinds of gains lol
So exhausted...I feel like a thin napkin waving in the wind...
Circuit Day
Back Squat (225 lbs) - 8 reps
Pullups - 10 reps
Dips - 10 reps
Ab rollouts - 10 reps
4 rounds
Looks no different than my other circuits....the big factor that exhausted me today was the fact that I got it done in 15 minutes..wasn't even going for speed, just happened to go ballz to the wall. A good circuit done right really is a whole other beast entirely when compared to a conventional workout
Circuit Day
Back Squat (225 lbs) - 8 reps
Pullups - 10 reps
Dips - 10 reps
Ab rollouts - 10 reps
4 rounds
Looks no different than my other circuits....the big factor that exhausted me today was the fact that I got it done in 15 minutes..wasn't even going for speed, just happened to go ballz to the wall. A good circuit done right really is a whole other beast entirely when compared to a conventional workout
